Metcon
Part A
3min AMRAP
8 Power snatch 35/25
10 – v-up
1min Rest
Part B
3min AMRAP
10 thruster 35/25
12 Kettlebell swing 20/12
Part C
2min
ME burpee
Finisher
Team Row
For Time
2km
Category: Daily WOD
Wednesday WOD Eva
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings 32/24
30 Pull-ups
Tuesday Strict press
Strength
Strict press
1-1-1-1-1
Metcon
5 Rounds For Time
20 Wall ball
walking lunge 16m
10 Toes to bar
Monday WOD Deadlift 19/12
Strength
Deadlift
1-1-1-1-1
Metcon for time
40 Hang power clean 40/30
30 shoulder to overhead
20 pull up
400m run
Saturday EMOTM
Saturday WOD
40min EMOTM
a)10 burpee
b) 20 wall ball
c) 15 Toes to bar
d) 25 Double under
Wednesday WOD strict press and more
Strength
Strict press
3-3-3-3-3
Metcon
5 Rounds For time
15 Hang power clean 35/25
10 shoulder to overhead
10 toes to bar
*10 lateral bar burpee each time hPC and STOH are broken
Olympic Lifting
3 postion snatch
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3-3-3-3-3
Super set
5 x 3 strict pull up
Metcon
5 Rounds For time
50 Double under
20 KB swings 32/24
Olympic Lifting
push jerk with 3sec pause
3-3-3-3-3
Monday WOD back squats and more
Strength
Back Squat
3-3-3-3-3
Metcon 10min AMRAP of rope climbs
500m Row
20 Thruster 50/35
30 Burpee
Rope climb max rep
*each time bar hits the ground in the thruster minus 5 reps from rope climb
Olympic Lifting
3 Position clean
1-1-1-1-1
Saturday WOD — Murph
Murph
1.6km Run
100 pull ups
200 push ups
300 air squats
1.6lm run
Friday WOD
Metcon 18min AMRAP
50 Double under
3 rope climb
20 Kettlebell swing 32/24
Thursday WOD back squats and more
Back Squat
5-5-5-5-5
Metcon FOR TIME
15min cap
50-40-30-20-10
sit up
wall ball 10/6
Olympic Lifting
Overhead Squat
5-5-5-5-5
Wednesday WOD
5 Rounds For Time
25min cap
12 SDHP 35/25
15 Lateral bar burpee
12 Thruster
15 Chest to bar pull up
Olympic Lifting
Power snatch
5-5-5-5-5
